The Role of Diet in Hypertension: Foods to Eat and Avoid

The Role of Diet in Hypertension: Foods to Eat and Avoid
The Role of Diet in Hypertension: Foods to Eat and Avoid

Hypertension is a disease that needs to be handled by lifestyle changes, like diet hypertension playing an important role. Eating healthy is important.

If a person suffers from high blood pressure, he or she needs to focus on diet and of course, required medication is necessary to bring the numbers down. But lifestyle does play a vital role in treating high blood pressure. Controlling blood pressure by following a healthy lifestyle can prevent, delay or even reduce the need for medication.

Losing extra pounds and watching one’s waistline helps.

Blood pressure often does increase as weight increases. Being overweight also can rather cause disrupted breathing while sleeping (sleep apnea), which further tends to raise blood pressure.

Weight loss is an effective lifestyle change for controlling blood pressure. Diet helps. In other words, diet for hypertension needs attention for better health.

Lifestyle changes as well as dietary modifications play a vital role in lowering blood pressure and also thus reduce the risk of heart attack and heart disease. 

It helps to include certain foods in one’s diet, especially ones in potassium as well as magnesium, as it can help lower blood pressure levels. Hypertension needs to be controlled.

Few foods that help control blood pressure:

1. Citrus fruit

Citrus fruits can help lower blood pressure as they are full of vitamins, minerals, and plant compounds, that keep the heart healthy by reducing risk factors for heart disease such as high blood pressure.

The Role of Diet in Hypertension: Foods to Eat and Avoid
The Role of Diet in Hypertension: Foods to Eat and Avoid

Citrus fruits like:

  • Grapefruit
  • Lemons
  • Oranges

Drinking orange as well as grapefruit juice can help reduce blood pressure. But grapefruit as well as grapefruit juice can interfere with common medications for lowering blood pressure. It helps to consult a healthcare professional before taking this fruit.

2. Salmon and other fatty fish

Fatty fish happen to be an excellent source of omega-3 fats, which have significant heart benefits. These fats can help reduce blood pressure levels by lowering inflammation.

Studies have been conducted about the relationship between omega-3 fats from the diet or supplements and of course blood pressure. Having these foods helps. Omega-3 fat levels in the diet, including fish, can also lower the risk of high blood pressure in young adults with no history of heart disease or diabetes.

3. Leafy greens

Swiss chard as well as spinach helps lower blood pressure. These leafy greens happen to be a source of nutrients like potassium and magnesium, which support optimal blood pressure levels. 

Spinach as a leafy green plant is full of nitrate, which can lower blood pressure. It is also loaded with antioxidants, potassium, calcium, as well as magnesium, which can aid positively heart health.

Also Read, 7 tips to avoid hypertension.

4. Nuts and seeds

Share Nuts and seeds can have a beneficial effect on blood pressure.

Nuts and Seeds like:

  • Pumpkin seeds
  • Chia seed
  • Flaxseed
  • Pistachios
  • Walnuts
  • Almonds

Several nuts and seeds do offer a concentrated source of nutrients that happen to be important for blood pressure control, including fiber as well as arginine. Arginine happens to be an amino acid required to produce nitric oxide, an essential compound for blood vessel relaxation as well as blood pressure reduction.

Scientists believe the conflicting results could be due to clinical studies involving nuts or seeds as well as blood pressure measurements that might be too short in time to identify any sort of potential effects on lowering blood pressure.

5. Legumes

Legumes are rather rich in nutrients that do help regulate blood pressure, such as magnesium as well as potassium. Studies show legumes can help lower high blood pressure levels.

Legumes include:

  • Lentils
  • Beans
  • Peas

Diet in hypertension is of much importance and attention to be given to selected foods that lower blood pressure.

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